Being physically active during the winter months can be difficult. Cold temperatures and snow can keep one from enjoying outdoor activities like walking or riding bikes. Thus, the winter months are a good time to head to the pool. The indoor pool, that is. Water exercise is one of the best forms of low impact fitness activities around. In fact, water exercise is recommended for pregnant women, the elderly and overweight, those with arthritis, and individuals recovering from injury.
The buoyancy of the water reduces the “weight” of a person by as much as 90 percent. Thus, the stress on joints, bones, and muscles is also reduced. As a result, getting injured during water exercise is unlikely as is the likelihood that one will feel sore after a water workout. This, however, does not meet water exercise is not a good workout. In fact, water exercise encompasses all components of fitness: cardiovascular fitness, muscular strength and endurance, and flexibility.
Aerobic workouts in the water are a good option for those who find land activities too painful. Running, jumping, and kicking are not as jarring as they are on land. When determining the intensity of a workout in the water, keep in mind the fact that heart rate can be reduced by as much as 17 heart beats per minutes when compared to land exercise.
Water is great for strength training. Instead of weights, the water provides the needed resistance. Pushing and pulling the water away from the body with cupped hands, creates a strength training effect. Hand-held paddles and gloves can increase the resistance.
One of the best advantages of the water is its effect on flexibility. Water, especially warm water, allows for ease of movements that may be difficult to do on land. And with lessened effects of gravity a fuller range of motion can be achieved in the water, which is good for long-term flexibility.
Whether one chooses to join a water aerobics class or swim laps, the activity should include a warm-up period followed by a period of increased heart rate and finished with a cool-down.
A 150-pound person can burn approximately 272 calories doing water aerobics for 1-hour. The same amount of calories can be burned in 30 minutes if swimming the crawl stroke at a moderate pace.
Always be sure to consult a physician before beginning any new form of physically activity.
For more information on swimming and other cardiovascular activities, go to www.acefitness.org